Day 31
Session 1
Build up to a 1 rep max on bench. I hit 305, 315, 325, and 330.
4 sets of 5 bench. 265, 265 (for 4), 255, and 255.
4 sets of 8-12 lat pulldown
5 x 5 overhead press at 175. I did as many reps as possible completely strict.
2 sets of pull ups in between the last two sets of overhead press. First set was 5 and then a max set of 23.

Session 2
Light snatches. All technique work no heavy weight.

http://sixowned.com/554/

Day 30
Session 1
Clean and jerk 5,5,3,3,1,1 at 205 (5), 215 (3), 235 and 245 for the singles.
3 sets 3 of clean pulls at 90% 95% and 100%.

Session 2
Run for 15 minutes (1.9 miles)
Row for 15 minutes (3750 meters)
Punch the heavy bag for 15 minutes, 4 minutes on 1 off.

http://sixowned.com/552/